Benefits of Exercise

Over the years, the US government has sponsored a large body of research into the benefits of physical activity and exercise.  The results of this research are detailed in several government reports. Those benefits that have significant scientific support are summarized below.

Premature Death

Strong scientific evidence shows that physical activity reduces the risk of premature death (dying earlier than the average age of death for a specific population group) from the leading causes of death, such as heart disease and some cancers, as well as from other causes of death. Research clearly demonstrates the importance of avoiding inactivity.
 

Cardio/Respiratory Health

The benefits of physical activity on cardio-respiratory health are some of the most extensively documented of all the health benefits. Cardio-respiratory health involves the health of the heart, lungs, and blood vessels.

People who do moderate- or vigorous-intensity aerobic physical activity have a significantly lower risk of cardiovascular disease than do inactive people. Everyone can gain the cardiovascular health benefits of physical activity. The amount of physical activity that provides favorable cardio-respiratory health and fitness outcomes is similar for adults of various ages, including older people, as well as for adults of various races and ethnicities. Aerobic exercise also improves cardio-respiratory fitness in individuals with some disabilities, including people who have lost the use of one or both legs and those with multiple sclerosis,
stroke, spinal cord injury, and cognitive disabilities.

Metabolic Health

Regular physical activity strongly reduces the risk of developing  type 2 diabetes as well as the metabolic syndrome. The metabolic syndrome is defined as a condition in which people have some combination of high blood pressure, a large waistline (abdominal
obesity), an adverse blood lipid profile (low levels of high-density lipoprotein [HDL] cholesterol, raised triglycerides), and impaired glucose tolerance. People who regularly engage in at least moderate intensity aerobic activity have a significantly lower risk of developing type 2 diabetes than do inactive people.

Obesity and Energy Balance

Overweight and obesity occur when fewer calories are expended, including calories burned through physical activity, than are taken in through food and beverages. Physical activity and caloric intake both must be considered when trying to control body weight.  Because of this role in energy balance, physical activity is a critical factor in determining whether a person can maintain a healthy body weight, lose excess body weight, or maintain successful weight loss. People vary a great deal in how much physical activity they need to achieve and maintain a healthy weight. Some need more physical activity than others to maintain a healthy body weight, to lose weight, or to keep weight off once it has been lost.

Strong scientific evidence shows that physical activity helps people maintain a stable weight over time. However, the optimal amount of physical activity needed to maintain weight is unclear. People vary greatly in how much physical activity results in weight
stability.


Musculoskeletal Health

Bones, muscles, and joints support the body and help it move. Healthy bones, joints, and muscles are critical to the ability to do daily activities without physical limitations.

Studies show that the frequent decline in bone density that happens during aging can be slowed with regular physical activity. These effects are seen in people who participate in aerobic, muscle strengthening, and bone-strengthening physical activity programs of moderate or vigorous intensity.

Cancer

Physically active people have a significantly lower risk of colon cancer than do inactive people, and physically active women have a significantly lower risk of breast cancer. Research shows that a wide range of moderate-intensity physical activity—between 210 and 420 minutes a week (3 hours and 30 minutes to 7 hours)—is needed to significantly reduce the risk of colon and breast cancer; currently, 150 minutes a week does not appear to provide a major benefit.  It also appears that greater amounts of physical activity lower risks of these cancers even further, although exactly how much lower is not clear.

Mental Health

Physically active adults have lower risk of depression and cognitive decline (declines with aging in thinking, learning, and judgment skills). Physical activity also may improve the quality of sleep.  Whether physical activity reduces distress or anxiety is currently unclear. Mental health benefits have been found in people who do aerobic or a combination of aerobic and muscle strengthening activities 3 to 5 days a week for 30 to 60 minutes at a time. Some research has shown that even lower levels of physical activity also may provide some benefits.  Regular physical activity appears to reduce symptoms of anxiety and depression for children and adolescents.